2023-05-01 15:30:32
Today we are going to see together the perfect technique on one of the fundamental exercises of bodyweight training, I named dips.
To know the 9 other great exercises, go to our guide: The 10 key exercises to start in Calisthenics.
Here are the 10 mistakes you should never make in dips (at least not if you want to progress).
1. Cheat on range of motion
We start with the common mistake of the practitioner who slams 73 dips in a row, except that none of them count as a repetition since they are at best 1/4 of a dip…
We tend to always want to make the exercises simpler, the best way to achieve this is to “cut” in the range of motion.
Thus, it may happen that we bend our arms only very slightly.
Or, some people go well down to 90° but does not rise enoughthe elbows are not locked at the end of the movement.
A good range of motion in dipping is:
- A full stretch of the muscles worked with an extension of the shoulders to at least 90° (or more, if you can without feeling pain) at the end of the movement,
- Elbows locked at the top of each rep.
If you feel pain/discomfort in your elbows or shoulders, it’s a sign that you’ve sunk too low.
You should always use the maximum range of motion allowed by your mobility.
The key to good efficiency, strict and constant repetitions.
2. You neglect the eccentric phase
Your goal is not to get to work as quickly as possible, you can of course make your concentric phase explosive, but try to good control of the eccentric phase (descent of the body).
When we are tired, we tend to rush the movement, let go of all the weight of the body, take advantage of the momentum and send a maximum of repetitions.
But you’re missing out on your winnings by doing that !
If you dive quickly and uncontrolledyour risk of injury also increases.
You will in fact have more stress on the joints your shoulders and elbows.
Whether you are a beginner or not, whether you work with body weight or with a load, respect the negatives!
apply the same tempo with each repetitionyou don’t want a slow, controlled rep followed by a fast rep, you have to be ultra-regular in your technique, otherwise you will not be able to objectively measure your progress.
Adopting a moderate tempo (2-3 seconds of descent) in addition to a full range of motion is the key to gaining strength and muscle.
3. You lean too far forward or back
Projecting too far forward will place more tension on the pecs and shoulders, but may cause undue stress on the shoulder joints, especially if you are working with an external load.
It is better to adopt a more neutral posture to distribute the weight on the pectorals, triceps and shoulders.
On the other hand, we have those who lean too far back, which makes movement much more difficult and places more stress on the elbows this time.
We also have the case of those who adopt a “pendulum” movement, going back and forth during the exercise, which often goes hand in hand with an uncontrolled eccentricity.
For maximum comfort and range of motion, adopt an upright posture, with your legs extended and sheathed slightly in front of your body.
Always assess the risk/benefit ratio when training!
4. You use momentum to scrape reps
Another very common error that may have repercussions, such as the fact of arch your lower back.
This can happen more or less naturally with the fatigue that sets in, we will compensate by arching the back to reach full amplitude more easily of movement (we then use the extensor muscles of the column).
You can also see people who use their legs to build momentum, kicking back up.
You are once once more missing out on your potential gains and, once once more, it’s not optimal in terms of progress.
It’s not CrossFit, we don’t use kick or momentum, we maintains a strict form of movement as much as possible to promote muscle strength and hypertrophy.
5. You’re not using the right grip
The grip is how you grip the bar, it can be loose or tight depending on the setup.
Which is the best ? The one that suits you!
Everyone is differentyou must choose the spacing of your hands that suits you depending on the length of your limbs and your personal comfort.
If a wider grip is more comfortable for you, get it.
If, on the contrary, a tight grip allows you to feel less pain, opt for that.
Basically, don’t adopt this or that grip just because someone told you it was the best.
You know your body better than anyone, experiment with all the options to find your best setup.
6. You mismanage your load
There will come a time when your progress will go through the addition of additional charges.
When you start to load your dips with a weight belt and weights, do everything so that these last don’t swing between your legs.
You’re going to create instability and that’s all we don’t want, the less stable you are, the less strong you are.
Avoid bending your kneesyou will tend to arch your back more.
To maximize mechanical tension, stability and gains, keep your legs straighttight, contracted and slightly in front of you.
To do this, set the dip bar high enough. Thus, the load will remain below your center of gravity.
7. The position of your shoulder blades is not good!
The big mistake here is shrugging your shoulders (known as a shrug), i.e. having them close to your ears.
Instead of elevating and protracting your shoulder blades, you should press them together and lower them (scapular retraction and depression).
Also adopt a posture in which your bust is straight (thoracic extension), an optimal position for strength and injury prevention.
8. You overload the mule
With dips, we want to avoid instability as much as possible. However, the heavier we put, the more we risk increasing it.
Many add weights to get sets of 2-3 repetitions, even if it means compromising the form of movement and finishing the exercise by arching the back widely.
Again, it’s all regarding the risk/benefit ratio…
Instead, hold a moderate rep range (6 to 12 repetitions) and impeccable technique.
Say no to the ego lift!
In sum, it is always more difficult to adopt a perfect technique, but the game is worth the candle. More winnings and less risk of injury, that’s what we’re talking regarding!
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